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Awake & Evolve: Cycle 2 – Basic Breathing Meditation

The second cycle of Awake & Evolve workouts focuses on using the breath, building upper body stamina, and fostering a habit of regular meditation.

Mindith Rahmat

Written by Mindith Rahmat Last updated on March 10, 2013

“When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath”.

~Svatmarama, Hatha Yoga Pradipika~

Basic Breathing Meditation

First find a quiet place, get comfortable and close your eyes.

Allow yourself to relax as you notice your breathing: follow your breath as you breathe in and follow your breath as you breathe out.

Empty your mind from all distractions.

Continue to follow your breath in and follow your breath out as you behind to relax the mind.

Gradually slow down and deepen your breathing so you are breathing more slowly, more easily and more deeply.

Feel your chest rise as you breathe in and reach even more deeply into your lungs. Feel your breath lengthen as you gently exhale and relax more fully.

Raise your abdomen as you breathe more deeply. Feel yourself relaxing more and more as you breathe.

“6 Count Breath Technique”

Begin to breathe using a count of 6
Breathe in to a count of 6.
Hold your breath to a count of 6.
Breathe out to a count of 6.
Hold empty for a count of 6.

Feel yourself relax deeply.

Stay here with this breathing pattern for 5-10 minutes.

Notice the effects of this breathing practice on your stress levels and sense of well being.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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